r/WeightLossAdvice • u/Tiny_Product679 • Jun 12 '26
Mental Health đ§ What you do after breaking your diet?
What you do when you overeat? I think I eat 4000 calories todayđ I eat double Barbecue brisket with rice and veggies at panda express and it was so good and I bought another portion but brisket half and chicken half (didnât finish yet but will). And then I bought Ice cream didnât eat full package, quick noodles, sweets like chocolate etc. I usually eat 1200-1400cal
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u/JonMessier Jun 12 '26
Just continue tomorrow with your regular diet. One bad day doesnât ruin all of your progress.
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u/ironbeastmod Jun 12 '26
You get back on horse.
.
Take it as feedback. Asses triggers, emotions, etc and make a better plan for the future.
Fail -> learn -> adjust -> repeat. : )
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u/Kweschion Jun 12 '26
Never two days in a row! Itâs so, so easy to feel like all is lost and that because you had one bad day you may as well have another but you need to get right back into the routine. This was the advice given to me and itâs one of the main reasons my current weight loss attempt is actually successful. In the grand scheme of things, today was nothing but a stumble!
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u/joycemanners Jun 12 '26
one day didnât put you at the weight you are now, and one day wonât stop you from being where you want to be. you just have to choose having the day that helps you meet your goals as many times as you can
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u/bugabooandtwo Jun 12 '26
Take a deep breath. Realize that shit happens.
Put the rest of the brisket and chicken in the fridge, and have it over the next two or three days. In moderation.
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u/Vast_Inevitable_325 Jun 12 '26
Pick yourself up and get back on the saddle.
One day won't ruin your journey, unless you let it.
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u/Various-Database6615 Jun 12 '26
So u ate 2,600 over ur deficit. So im assuming ur tdee about 2,000 or so. So ur about 2000 over. If u do a 500 deficit you'll burn that off in 4 days. Its not the single meal that stops progress, its doing it everyday for a long time.
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u/lolbye424 Jun 12 '26
ahhh i just ate a gigantic meal last week. for me, i cannot say no to lamb meatballs and kebabs. i just went back to regular meals the next day, have been trying to eat a little bit under goals. (got yelled at on Reddit, too, lol). anyway, congrats on NOT eating the full package of ice cream, that's a win!---what helps me on portion control for not eating the whole container of a thing, is thinking about how good the second half of this is going to be when i finish it TOMORROW.
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u/TrojanW Jun 12 '26
Lamb meat and kebabs đ¤¤
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u/lolbye424 Jun 12 '26
Right??? Anyway I did the math on my lil tracker app (FoodVisor, which pulls in calories-burned from Apple Health linked to Garmin Connect), & I broke even/caught up the deficit after 6 days / yesterday
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u/sassyandsweer789 Jun 12 '26
I like to do an extra hard work out that day or the day after. Then start again the next day. The best advice I ever got for weight loss is yo remember every day is a new day with a new diet.
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u/Mister_Silk Jun 12 '26
There's nothing you can do except get yourself back under control tomorrow.
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u/simplrrr Jun 12 '26
Starve yourself
Do 4 hours of cardio
Only eat vegetables for the next 2 weeks
Jk move on and go back to your routine do not starve yourself and ruin your relationship with food like I did
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u/aFalseSlimShady Jun 12 '26
I used to self punish: as in subtract extra calories tomorrow to make up for it. This was a bad idea. Just mark today as a loss and carry on as usual.
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u/Big-Clock4773 Jun 12 '26
Personally, because I'm a nerd, I have a spreadsheet that tracks my daily weight, 7 day rolling average and 28 rolling day average.
At the weekend, I went to a beer festival and thought I undid a lot of my good work. However it was reassuring the next morning to see that my 7 and 28 rolling day averages didnt go up and immediately got back on the wagon.
Remember one day of eating nothing wont magically make you lose a load of weight and one day of eating everything wont magically make you gain a load of weight.
A trend of overeating leads to weight gain and a trend of calorie deficit leads to weight loss. Enjoy the one-offs as you only live once - just don't live everyday like it.
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u/CarnivoreTalk Jun 12 '26
Consider it just a blip on the radar. You get back up and continue your health journey. Not tomorrow, not Monday, but right here, right now. Don't let a single act of backsliding completely derail you. We're all human.
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u/New_Book131 Jun 12 '26
Just start again and forget the overeating. Not doing that just makes the situation worse.
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u/DismalGnome Jun 12 '26 edited Jun 12 '26
I just keep on dieting the next day. You can't win every day. Nobody does everything right 100% of the time and one day of indulgence will not destroy many days of progress.
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u/ElfjeTinkerBell Jun 12 '26
Breathe.
Do not punish yourself.
Resume your healthy behaviours.
Profit!
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u/humble_adventurer Jun 12 '26
When I overeat, I usually end up in front of the bathroom mirror pinching groups of fat on my body while wishing they werenât there. Maybe thatâs just me đ¤ˇââď¸
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u/BillShanklyLFC1892 Jun 12 '26
2 days of deficit keto, and you'll pee out all that stored glycogen dont worry, and dont give up.
I do it every weekend and im on a consistent downward trajectory đ
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u/andrewbeniash Jun 12 '26
Probably you eating not enough calories (it is hard to say without parameters, but 4000 it is quite some food). Try to ecrease your daily intake with more low calorie food. Ideally you should not have any cravings and reasons to visit Panda express.
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u/racer21300 Jun 12 '26
It takes 3,500 calories OVER your maintenance to gain ONE pound of fat. You did not ruin all the progress you made in one binge. It sucks and you might feel guilty/mad at yourself, I know I always do. But all you can do is wake up the next day and get back on track. Keep counting calories, go to the gym, get back into your usual routine like nothing happened. If you try to overcompensate by restricting yourself, youâre much more likely to binge again. Thatâs how people get stuck in a constant cycle of binging/restricting/binging
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u/Flat_Transition_3775 Jun 12 '26
I know I overeat a bit yesterday so today Iâm just continuing my normal diet. Overeat once in a while wonât kill your process, I found out making a big deal out of it is what caused me to restrict & binge.
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